3 Tips for Conquering a 5k This Summer!
Are you a fair weather runner? Maybe you’ve taken the winter off from running….or maybe ALL exercises??!! (#guilty) If you’re considering signing up for a 5K (or more!!) this summer, here are 3 tips for you to CONQUER that 5K+
Start small - build mileage slowly
While a 5K may seem like a quick and easy run to some people, remember that if you’ve taken a long winter season break from running/exercise you will need to START SMALL! There are plenty of couch to 5K training programs readily available via the internet, so I won’t give you my recommendations on that. Just know that for a beginner, some of the first runs may only be 1 mile to start. Expect the training program for a 5K to be a minimum of 4 weeks, but ideally if you’ve taken a long break from running you may want to look for a program closer to 6-8 weeks in duration leading up to the 5K event. The longer the distance of the event, the longer the training program you will require.
Total mileage per week should increase gradually to avoid overtraining and decrease the possibility of repetitive stress injuries while running. Equally as important to the gradual increase in mileage is abiding by “rest” days and avoid running every day.
Don’t skip strength training
Along with a solid training program for building cardiovascular endurance and slowly increasing distance with running, you should strongly consider adding strength training days several times per week. Runners spend a good portion of their running in a “single leg stance” phase where one leg is supporting your body weight and transferring/propelling your body weight (at high impact) forward with each step. The importance of strength of the hip and core muscles can’t be emphasized enough for an activity such as running!
Consider having a running gait analysis completed at Shift Physical Therapy. There is no referral needed, and we set up a video analysis of you running by taking 30 second video clips of your running from the front/back/side views during our first session together. The second session will be a chance for you to review the images and slow motion clips from your first visit. The therapists can review differences in your running that may be problematic for risk of injury, etc. They will also make recommendations of ways to make your running most efficient and to reduce risk for injury with increasing your running distance.
Fuel (+hydrate) your body appropriately
It’s just a 5K…why does it matter what I eat? Well, if you’re binging on beer and pizza and neglecting to feed your body a well-rounded, nutrient dense diet, you’ll quickly learn that everything we eat plays a part in HOW WE FEEL and the energy we have. It isn’t bad to have beer and pizza every once in awhile! If that consistently wins over having some healthy proteins, vegetables & fruits, or complex carbohydrates, then you will be noticing that your health, mood, and energy may struggle.
Equally as important to your fuel (food) is your hydration (water). Even without running/exercising you should be drinking at least half your body weight in fluid ounces of water each day (Example: Your weight = 160 lbs; Water intake = 80 oz. per day). Now, if you’re adding exercise you will need to add some extra water each day to replace the fluid you’re losing through sweat. If you are running outdoors, you are also contending with some extra water loss potentially through wind and sunshine exposure. Adding at least an extra 20-30 oz of water around your workout by having about half of that water about 30 minutes prior to the exercise, and then finishing the remaining amount within 30 minutes after the exercises is best.
If you want some extra support on your journey to wellness and reaching your goals this summer, reach out to us at Shift Physical Therapy. We are happy to help you achieve whatever goals you want to achieve this summer and beyond! And did you know that we LOVE doing running gait analysis! They are so fun and can give you a lot of information about your run.
Written by: Renee Hancock, Physical Therapist
